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Thriving with Dysautonomia: Morning Routines

Writer's picture: Kristin WaldronKristin Waldron

Morning Routines: Why are mornings so challenging when you have dysautonomia? Is there actually a realistic morning routine out there to optimize your day?



If you are living with any form of dysautonomia that includes orthostatic intolerance as a symptom, I am willing to bet you really struggle in the morning. But why is this?


First, let's do a quick check in on what orthostatic intolerance is. Orthostatic intolerance is a worsening of symptoms in an upright position. These symptoms include dizziness/lightheadedness, tachycardia (fast heart rate), fatigue, blured vision, and sometimes even syncope (fainting) or presyncope (feeling like you're about to faint).


When someone has orthostatic intolerance, their symptoms are either improved or completely resolved when laying down or when having their feet/legs elevated. This is because those with OI frequently have circulation issues and experience a pooling of blood to their lower half of the body when upright- leaving less oxygen-rich blood returning to the heart and brain.


When you've been sleeping for 8+ hours in a flat position all night long, it is likely going to be a difficult transition to go to a standing position in the morning. It can personally take me a few hours to feel like I am adjusted to being upright for the day. But, thankfully there are ways to help combat this!


Tip #1 - have electrolytes on your nightstand


Because you haven't had any fluids for 8+ hours, you are going to wake up dehydrated. We already know that those of us with dysautonomia are more prone to dehydration and need extra electrolytes compared to the average person. Make you morning routine easier by prepping at night and make at least one serving of an electrolyte mix to have next to you, easy to grab first thing when you wake up in the morning.



Tip #2 - have your compression socks next to your bed


This is another one you can prep for the night before. Again, because you already likely struggle with blood pooling and circulation, being dehydrated is going to make that much worse when you wake up. Have your compression socks ready to go. Compression socks increase circulation in your legs- as your legs are your "second heart"- responsible for pumping blood back to your heart. Increased circulation in your legs helps whole-body symptoms.




Tip #3 - transition slowly


While tempting to jump out of bed to be "productive" right away, consider having a slower approach to waking up. Prop an extra pillow under your head to start the process of transitioning to an upright position. When you're ready, sit upright in bed to get used to being in a sitting position. While in this seated position, start drinking your pre-made electrolye mix. This will help increase blood volume as it hydrates you.


Tip #4 - do morning prayer


While I'm in this seated position, drinking my electrolytes, I use this time to do my morning prayer and devotions. If you aren't someone who practices a faith, you can choose a podcast to listen to or do some reading.


Tip #5 - consider red light therapy


I love using my red light for red light therapy when I wake up in the morning. Red light therapy has been shown to increase circulation. It also helps increase mitochondrial function, which is essential for energy!


Put on those compression socks, and have a slow morning!


Lastly, when you are ready to go to a standing position, put on those compression socks for an extra circulation boost and start your day! I still find it best to take things slow for the first few hours of the day and pace myself. I opt to do more things seated within the first few hours. At the same time, nothing helps improve circulation like movement- so make sure you are also finding ways to move your body in a way that helps symptoms. Let me know if you found this article helpful!

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